INTERNATIONAL MEN’S HEALTH WEEK: JUNE 10-16, 2024
This month, C-Life is bringing some much-needed attention to the health of men and boys through Men’s Health Week, focusing on six key foundations of good health in men – nutrition, exercise, social connection, reducing risk-taking, health literacy and sleep.
In Australia, men have a lower life expectancy by 5 years and suffer more illness than women. Studies reveal that this can be narrowed down to higher prevalence of risk-taking behaviours, poorer health literacy being sufficiently active. Therefore, there is the need for health awareness and lifestyle modification to better the health and longevity of our men and boys.
Exercise plays an essential role in ensuring healthier, happier aging in men. Exercise has been proven to not only aid in weight management, but reduce the risk of metabolic and cardiovascular disease, improve hormone depletion with ageing and improve mental health and cognition, reducing the risk of dementia.
People who have the highest levels of physical activity and fitness are at lowest risk of premature death from cardiovascular disease 1 and dose matters. At least 300 minutes of moderate or 150 minutes of vigorous intensity exercise per week is recommended to achieve the physiological effects of training on health.
Furthermore, testosterone is the most essential hormone in men, providing protective health benefits such as muscle synthesis, bone density, mood enhancement, cognition and healthy lipid profiles 3. Ageing, higher body weight (low muscle ratio), stress, poor sleep and nutrition are all factors which lead to lower testosterone levels; however, this can be mitigated through changes in lifestyle factors. Serum Testosterone concentrations increase in response to various forms of exercise 2 and resistance training is now being studied and used in the management of prostate cancer patients undergoing androgen deprivation therapy.
Regular, consistent exercise habits lead to improved sleep, mood and stress management. It can also be a great way to build social connection and support networks.
Unsure of how to start or progress your training goals? Book in for a personalised exercise assessment and program with one of the C-Life Crew!
References:
1. Warburton DE, Nicol CW, Bredin SS. Health benefits of physical activity: the evidence. CMAJ. 2006 Mar 14;174(6):801-9. doi: 10.1503/cmaj.051351. PMID: 16534088; PMCID: PMC1402378.
2. Read here
3. Riachy R, McKinney K, Tuvdendorj DR. Various Factors May Modulate the Effect of Exercise on Testosterone Levels in Men. J Funct Morphol Kinesiol. 2020 Nov 7;5(4):81. doi: 10.3390/jfmk5040081. PMID: 33467296; PMCID: PMC7739287.
